The South Beach Diet is a popular eating plan. You will lose weight if you follow it strictly and carefully for the allotted time period for the three phases. The main premise of this diet is that you cut out bad fats and carbohydrates, then reintroduce into your diet foods that contain good fats, sugars and carbohydrates. This will help change your eating and snacking habits, while letting you have delicious food and recipes and not restricting you from fats or from eating.
Significance
This diet is not classified as a low-carbohydrate, low-fat or high-protein diet. It teaches you to consume the right carbohydrates, sugars and fats to change the way you eat, and lose weight while doing it. Good fats include monounsaturated fats that are found in things like olive oil, peanuts and avocados. Omega-3 fatty acids, found in things like fish, flaxseed and other nuts, are also good fats. Bad fats are saturated and trans fats, such as those found in fatty red meats, butter and full-fat dairy products.
Time Frame
The first phase of the diet lasts two weeks. The second phase lasts until you reach your goal weight. The third phase represents the eating habits you will have developed for the rest of your life.
Bottom of the Food Pyramid
The base of the food pyramid for the South Beach Diet consists of the foods you can eat a lot of. These foods can be eaten daily, incorporated into three meals or snacks.
This part of the pyramid includes the following lean proteins: boiled ham; pork tenderloin; lean cuts of beef (such as sirloin, top round and tenderloin); Canadian or turkey bacon; Cornish hen; turkey or chicken breast; veal chops, cutlets and top round; fat-free or low-fat lunch meat; eggs; and any type of shellfish and fish. It also includes canola and olive oil, nuts and tofu, and dairy products that are one percent fat or fat-free, such as milk, yogurt or soy milk; and reduced-fat cheese like cottage cheese, cheddar, American, feta, mozzarella, ricotta, parmesan, provolone, string and cream cheese substitute.
The vegetables on the food pyramid's base includes the following: asparagus, artichokes, beans, broccoli, cabbage, cauliflower, celery, collard greens, cucumbers, eggplant, lettuce, mushrooms, snow peas, spinach, sprouts, tomatoes, turnips, water chestnuts and zucchini. Acceptable sweets include sugar-free candies, popsicles, chocolate powder, fudge pops, gelatin and sugar substitute. There are no fruits in the pyramid's base.
Middle of the Food Pyramid
The middle of the food pyramid for the South Beach Diet consists of foods you are allowed to eat in moderation. You are allowed to eat one serving of one of these foods daily. These include carrots, green peas, sweet potatoes, pinto beans, black-eyed peas, popcorn, barley, whole-grain bagels, bread (rye, oat, multigrain, whole-wheat and bran), pita bread, sugar-free or bran muffins, whole-wheat pasta, brown or wild rice and non-sugary cereal.
You can also bring fruit back into your diet, such as apples, apricots, blueberries, cantaloupe, cherries, grapefruit, grapes, kiwi, mangoes, oranges, peaches, pears, plums and strawberries. You may also have a glass of red or white wine. Acceptable sweets include semisweet or bittersweet chocolate and fat-free and sugar-free pudding.
Top of the Food Pyramid
The top tier of the food pyramid for the South Beach Diet consists of the foods that are to be eaten sparingly, once in a while as a treat. These foods include beets, corn, white potatoes and yams; brisket, chicken wings and legs, duck, fatty cuts of meat, goose, honey-baked ham, processed poultry products, rib steaks and veal breast; full-fat cheese such as brie and edam, ice cream, whole or two percent fat milk; baked goods, oatmeal, pasta, white bread and white rice; and alcohol.
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